If you want people to see what your fitness program has done for you just show them your six-pack abs. Having developed abs is like a badge of honor among people for whom fitness has become a way of life.
There are a lot of ways to shed fat and tone-up those muscles and make your abs ripple so that you can show them off. However, it’s not always about showing off all of the time. Sometimes it’s just about feeling good about being in shape. The following is a list of the best ways to get six-pack abs.
Increase Cardio to Tone Your Abs
One of the first images people envision when they embark upon an exercise regimen is seeing themselves with rippling six-pack abs. Everyone who works out wants toner, six-pack abs because they make them feel like they have accomplished their goal.
But, there are a lot f preliminary steps you have to take before you reach that point. One of which is using cardio to tone-up that midsection.
For most people, the lack of developed abs is because they have too much fat covering their tummy. Or, they have yet to engage in a meaningful exercise regimen to bring them out.
Since they’re not used to working out, cardio represents the best means of burning away that excess fat and beginning to develop those muscles.
However, some cardio exercises are better suited for developing those abs than others. Spending time on the rowing machine and/or jumping rope comes to mind.
Swimming is a good cardio exercise, but it is more conducive to burning belly fat. But, you want to burn away the belly fat first before you can define those abs, so swimming can be a good starting point.
It is recommended that you perform some cardio exercise at least three times a week. You can do it with your weightlifting, or you can do it on your rest days between lifting weights. If you don’t want to become too tuckered out, then keep them separated, but that is entirely up to you.
Incorporating cardio with your weightlifting regimen will cause you to see results faster. And, just like it is a good idea to vary your weightlifting exercises, it is also a good idea to do the same with cardio. This is done to ensure you don’t miss any areas.
But, while you’re focusing on the types of exercises and cardio to see which ones will be the best ways to get six-pack abs, do not neglect the dietary portion of your fitness program. Remember, an entire day’s worth of cardio can be upended by a single meal. So, adopt a diet that will complement your exercise regimen, not destroy it.
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Engage in Targeted Ab-Building Exercises
You should know that the most important ingredient in obtaining six-pack abs is putting in the work necessary to achieve them. Contrary to what you may have been told, they won’t just magically appear once you shed that belly fat. Your abs are muscles, just like any other muscles in the body.
So, if you concentrate on core exercises, you will begin to see results a lot faster, while realizing some associated benefits as well.
Exercises that target the abs are easily recognizable, and situps are the most recognizable one of all. They are performed the same way as you did back in gym class.
But sometimes when people perform situps, they have a tendency to raise their feet off the ground. So, even though situps are a good abs exercise, they can be made even more effective by having someone hold your feet down while you performed them.
Crunches are an even better abs exercise than situps. Crunches are a variation of the sit-up, and just as effective, but a little less demanding.
Crunches involve balancing your body’s weight on your tailbone while raising your torso and legs simultaneously. This maneuver really gives your abs a workout, while strengthening your back muscles as well.
Another good exercise for working those abs is “planks.” if you have never tried them before, you’ll find they’re easy to learn, but they can also be a little demanding. That’s probably why a lot of people don’t like them.
For planks, you assume the same position you would if you were going to do pushups, only your arms are turned palm-down and stretched out in front of you. Now, keeping your back straight, raise your legs and knees off the ground and hold that position for a minute. You can really feel the intensity this maneuver is placing on the core. This is one of the better ways to get six-pack abs.
Now, for a fun way to work those abs, try using the medicine ball. Medicine balls are those large, heavy rubber balls you see in most gyms. They can weigh anywhere from 2-10 lbs.
The great thing about medicine ball workouts is that you can combine it with many of your other exercises. One example would be to perform your crunches with your feet against the wall.
Then, in the raised position, throw the medicine ball against the way and have it bounce back to you.
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Change Your Diet to Help Shed the Fat Hiding Your Abs
One of the most important ingredients for obtaining six-pack abs is maintaining a proper diet. Remember, the quicker you get rid of the belly fat hiding your abs, the quicker you’ll be able to see how defined they really are.
Not only is belly fat unsightly, but it is also bad for your health. So that gives you an extra incentive to get rid of it. And one of the best ways to do that is by modifying your diet. Now, everybody is not going t adopt the same diet, but there is a common thread that runs through every diet that everybody can incorporate into their diet to help reduce belly fat.
At the top of the list is the removal of sugars from your diet, and the biggest culprit is sodas. Sodas are one of the unhealthiest foods in the world and can really pile on that belly fat. A single can of soda is loaded with sugar and unhealthy carbs.
Sweet snacks like candies are another diet breaker, so try to avoid them also. I know that sweet taste is almost irresistible, but try fighting it by substituting fruits and low-calorie desserts.
Drinking a lot of water is also critical to successfully getting rid of that fat. Your body uses water to flush fat and other unwanted chemicals and pollutants from your body. So, every time you use the restroom you’re flushing fat and toxins from your body.
So, no matter which diet you settle on, the key to its success will rest on theintroduction of more protein, and the removal of sugars and carbs. Remember, carbs are the biggest offender when it comes to losing belly fat, so if you really want to be able to see those abs popping, get rid of the carbs.
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Avoid Foods That Cause Bloating
It is possible for your abs to have been developed and not be as revealing as they should be. One reason for this could be a bloated belly. There are a lot of gas-producing foods out there, so you should learn them and try to avoid them.
The biggest offender is, of course, carbonated sodas, but you already know to avoid those. And you might want to add beer to that list. Not only are they diet breakers and unhealthy, but they can also cause intestinal discomfort. So, try to avoid anything that fizzes.
Also avoid any foods that produce gas, like certain kinds of beans and other spicy foods. And although beans are healthy for you, they release a lot of gas during the digestive process, which can not only cause bloating but cramping also. So, if you can’t avoid them altogether, at least cut back on them.
If you are lactose intolerant, your body will sometimes produce a lot of gas trying to digest the lactose. So try switching to a milk substitute to prevent bloating.
Alcoholic beverages can also cause bloating. We have already mentioned beer, but wine and spirits can also cause bloating, especially when mixed with carbonated drinks. That’s where the phrase “beer gut” comes from.
So, avoiding all of these foods and drinks is a good idea. Not only do they cause bloating and weight gain, but also because they are unhealthy for you to begin with. Remember, maintaining a healthy diet is one of the best ways to get six-pack abs.
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Being Consistent Is the Key to Six Pack Abs
Most people work hard to achieve their goal of obtaining six-pack abs, but once they reach it, some people have a tendency to relax. Many of them stop exercising as much and return to poor eating habits and just let their body go. But, if you really want to keep those six-pack abs, you need to maintain your consistency.
Maintaining consistency means keeping up the same exercise regimen you use to get those six-pack abs in the first place. That shouldn’t be too hard to do.
In some sense, consistency can be associated with persistence. For example, a lot of people give up on their goals if they don’t begin to see results as quickly as they anticipated. They may have thought they would develop six-pack abs within a month, but, lo and behold, they could still see that beer gut. Their expectations were just unrealistic in the first place. So, be consistent, but persevere until your goal is reached.
Now, it may take a while, but once you reach that goal, you’ll find that it is a lot easier to maintain it. But, you won’t be able to return to your old unhealthy lifestyle. Drinking sugary sodas and eating junk food will be a thing of the past.
Adopting a healthy lifestyle and pursuing an exercise regimen to develop your abs is a major undertaking, but it doesn’t have to be a race. In fact, it may turn out to be more like a marathon by the time you reach your goal. But, if you persevere, you’ll definitely see results early on and eventually those six-pack abs.
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Source: Wirybody
